Intervals or long rides

[Jonkie]

I really find all of this information super helpful and I have been reading about intervals and wanting to start trying them for a while now, but I'm not really sure how to monitor my effort.

 

I have a heart rate monitor, and I know how to work it and what not.

 

What is Lactic Threshold, and how do I calculate it? Or is there some other way to monitor my effort?

 

If it helps at all, I am 21 years old, I weigh72 - 74kgs.

 

Ry maar net saam met die ou toppie :-D

[Cat2forLife]

Ja, maar om by die ou toppie te bly moet ek beter raak!

[Frosty]

What worked for me...

 

I would ride with people who were stronger/better than me, until I was equal or stronger/better than them. Then looked for the next level. Took about 2 years to get there, so I guess the base training of 4-5 rides per week was the answer.

Cross training, giving the other non-cycling muscles the much needed workout required. Core, upper body, back.

If I felt tired, I would skip the day's - one day missed was better than a week trying to recover from probable illness/injury.

Always tried to be the first up the climb, first to the T-junction, or as close to the first person as possible.

Spinning class once a week, with a ex-track pro for an instructor.

Through winter it was hilly routes 2-3 times a week and flat ride on a Saturday. Race usually on Sundays, otherwise undulating routes.

Sleep (7-8 hours a day), and lots of water during the day.

Ate what I thought was a balanced diet, with very little alcohol, coffee, sugar-dominated products, and carbo-loading leading up to races.